⏱ 30 min total

High Protein Vegetarian Pasta With Tempeh Tomato Sauce

Name: High Protein Vegetarian Pasta With Tempeh Tomato Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; ½ medium Zucchini; 2 oz Tempeh; ¼ cup, pieces or slices White mushrooms; 1 cloves, minced Garlic; ½ cup cherry tomatoes Cherry tomatoes; ⅛ cup Tomato paste; ¼ tsp, ground Thyme; 1 tbsp, chopped Basil; ½ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 349 g · 12 ingredients

Calories

433

22%
of a 2,000 cal day

Protein
23g
20% of calories
Carbs
62g
53% of calories
Fat
14g
28% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of High Protein Vegetarian Pasta With Tempeh Tomato Sauce (349 g) has 433 calories, with 23 g of protein, 62 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (46% DV), dietary fiber (38% DV) and Vitamin C (41% DV).

Per 100 g

124cal

low energy density

Protein per 100 cal

5.3g

Net carbs

51g

carbs minus fiber

Fiber

11g

8.8 g sugar

High in

20%+ of the daily value

Protein46%
Dietary fiber38%
Vitamin C41%
Vitamin E20%
Vitamin K29%
Thiamine35%

Good source of

10–19% of the daily value

Calcium14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Prepare pasta according to package directions.
2
Slice mushrooms and mince garlic. Make zucchini noodles using a spiralizer or vegetable peeler. Set aside.
3
Crumble tempeh into a large bowl using your hands.
4
Heat 2 large pans over medium heat. Add olive oil and minced garlic to both pans, cooking for 1-2 minutes until slightly browned. In one pan, add crumbled tempeh and cook for 3 minutes. In the other pan, add mushrooms and cook until browned and tender, about 10 minutes.
5
Add tomatoes, tomato paste, thyme, and salt to pan with tempeh. Cook until sauce thickens, about 5 minutes.
6
When mushrooms are cooked, drain and add to tomato mixture. Continue cooking for a few minutes, adding fresh chopped basil at the end. Adjust seasonings as needed.
7
In the used mushroom pan, lightly saute the zucchini noodles for 1-2 minutes. Add zucchini noodles to drained pasta. Pour sauce over top and stir to combine.

Vitamins & minerals

Amounts for 1 serving (349 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	74 μg	8%
Vitamin C	37 mg	41%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	35 μg	29%
Thiamine	0.4 mg	35%
Riboflavin (B2)	0.5 mg	38%
Niacin	7 mg	44%
Vitamin B6	1 mg	48%
Folate (B9)	90 μg	23%
Vitamin B12	0 μg	1%
Pantothenic acid	1 mg	27%
Choline	31 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	138 mg	14%
Iron	6 mg	72%
Potassium	1,199 mg	26%
Magnesium	171 mg	41%
Phosphorus	401 mg	57%
Zinc	3 mg	26%
Copper	1 mg	89%
Manganese	3 mg	127%
Selenium	45 μg	83%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	85 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	839 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	11,337 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.3 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 433 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in High Protein Vegetarian Pasta With Tempeh Tomato Sauce?

One serving of High Protein Vegetarian Pasta With Tempeh Tomato Sauce (1 serving) has 433 calories, which works out to 124 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is High Protein Vegetarian Pasta With Tempeh Tomato Sauce high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is High Protein Vegetarian Pasta With Tempeh Tomato Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in High Protein Vegetarian Pasta With Tempeh Tomato Sauce?

81 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in High Protein Vegetarian Pasta With Tempeh Tomato Sauce?

8.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (349 g)

Calories433

% Daily Value*

Total fat 14g	18%
Saturated fat 2.5g	12%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 81mg	4%
Total carbohydrate 62g	22%
Dietary fiber 11g	38%
Total sugars 8.8g
Protein 23g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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